Mark Messer 5/17/15 Mark Messer 5/17/15

051815 Strength and Conditioning

Had a great weekend at our power meet. If you missed it, get to training. We are having another meet the end of July.

A. Bench press, 4-4-3-2, 2:00 rest

B1. KB windmills, 3x4/side, :60 rest

B2. Handstand hold, 3x:15 seconds, :60 rest

AMRAP in 7:00

8 pull ups

12 KB swings

200m run

Mark Messer 5/14/15 Mark Messer 5/14/15

051515 Strength AND Conditioning

Max out Friday

For time with a partner, split up the work however you want:

200m run (relay style)

40 KB swings

40 HR push ups

10 wall walks

200m run (relay style)

Mark Messer 5/13/15 Mark Messer 5/13/15

Mark Messer 5/12/15 Mark Messer 5/12/15

Front squat, 4x3, 2:00 rest

EMOM for 8:00

Evens- 8 alternating DB snatch, heavy

Odds- 10 box jump overs

4:00 rest

EMOM for 8:00

Evens- 100 meter run

Odds- 12 wall balls

Mark Messer 5/11/15 Mark Messer 5/11/15

A) 10 min hand stand/hand stand walk practice. (There is no space next door anymore For doing pull ups)

B) 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex in 12:00

4 rounds for time:

12 DB thrusters

200m run